Women: What did you start squatting at?

ghouli

Idek if that's the proper way to phrase it, lol.

I touched the weights for the first time at the gym tonight. My experience with any kind of strength training is body weight stuff, or what you'd find in 30DS and things like that. Needless to say, it was hella fun and I'm looking forward to doing it again

I'm wondering what you started at when you just got going with it, what you're at now, how long it took you to progress, etc. And any tips or advice you have for a newbie is of course appreciated! I could only do 75 lbs which...eh, but whatever. It's a start at least haha.

Mistraal1981

I started with Stronglifts 5x5 strength programme. I would recommend it if you want to start lifting seriously. For squats I started with the empty bar to get form right. Empty bar is 20kgs. I'm now squatting 62.5 kgs which is heavier than I am now!!

Good luck!

DawnEmbers

Once I started with a program it was the bar, around 45 lbs. Before then, had a session with a trainer and he used the fitness class bars, which weigh barely anything and added about 20 to it so I could learn form. I also did Stronglifts in the beginning, so improved a fair amount over time.

ar9179

I follow Stronglifts, too. In Feb I started with the 45 lb bar and progressed to 150 on squats by Sept. Vacations, illness, concern about form led to several de-loads over the course of the year. I'll stay at a weight to get form dialed in, too. I was at 145 and have de-loaded all the lifts again because of some back/arm issues. I may have a mental block about lifting 150!

Stronglifts is a straight forward program and has a free app to help you track. It starts low because weight is added every workout and heavy happens quickly. You want to concentrate on form in the beginning, so starting out low is a good idea.
There's a group for woman on MFP who of follow it or have adapted it to suit their goals. Check it out!
http://community.myfitnesspal.com/en/group/4601-stronglifts-5x5-for-women

clehman71

I started with bare bar to get the form down right. I work with a trainer. I now squat almost 200 lbs. It took me about a year but during that time I had to take time out for stress fractures in the foot. I am sure you can get there faster if you don't have to take 3 months out!

VisofSer

You may find this table of squat strength standards as provided by Lon Kilgore, PhD interesting:



This was sourced from ExRx here.

jemhh

VisofSer wrote: »

You may find this table of squat strength standards as provided by Lon Kilgore, PhD interesting:



This was sourced from ExRx here.

And Bret Contreras's article/chart based on his experience with people he's trained: http://bretcontreras.com/female-strength-levels/

I started with dumbbell squats and moved up from there, OP. Actually, I started with just my bodyweight and then moved to dumbbells and then the bar. We all start in different spots. We all move at different rates. My squat progress has been very slow in comparison to my other lifts. I just finally got my squat up past my bench. I used to find it frustrating but now I don't care. I just keep plugging along.

lisalsd1

Then, an empty bar; Now, 1x2@160lbs

MostlyWater

It used to be a thing to squat your weight. You can hurt yourself doing that, though.

JTick

MostlyWater wrote: »

It used to be a thing to squat your weight. You can hurt yourself doing that, though.

Well, maybe if you squat wrong. I squat one and a half times my weight with no problems.

OP: I started with an empty bar, and it was heavy to me.

jemhh

MostlyWater wrote: »

It used to be a thing to squat your weight. You can hurt yourself doing that, though.

If you use poor form or attempt it untrained, yes you can hurt yourself doing that. You can hurt yourself doing a lot of things though. I threw my back out moving a box of books. I once chipped a tooth while humming. I ended up with stitches in my head when I knocked a post hole digger off the wall hanger. There's pretty much a way to get hurt doing anything in life.

Willbenchforcupcakes

I started out with body weight squats, then dumbbell squats and finally the bar. I have squatted 120kg (264 pounds), on the platform, and while I have squatted more in the gym, that doesn't matter to me.

utahmomof10

When I first started almost a year ago, I couldn't even squat with the 45-pound bar. I found it to be totally surprising since I ran and rode my bike a lot. I have since learned that running and biking use your hip and butt muscles, but they don't strengthen them, so I have had to completely build up my hip and butt strength almost from scratch. I have since worked up to a working weight of ~110 lbs and 1RM of 143 lbs on back squats (low bar).

Gisel2015

Body squats only. I can't put the bar with or without weight on my shoulders, so I continue with body squats, chair/ goblet squats and TRX squats.

lisalsd1

MostlyWater wrote: »

It used to be a thing to squat your weight. You can hurt yourself doing that, though.

Squat is 1.28 body weight; deadlift is 1.8 body weight; I haven't gotten hurt yet. Maybe I'm just awesome; it's possible.

serenityfrye

I started with an empty bar and after a year I'm still at 65-70 lbs. But I have bad knees, scoliosis and super tight hips so progress for me is very slow in order to Keep good form and avoid injury. don't get in too much of a hurry to squat lots of weight - make sure you've got good form before progressing and take it at your own pace

lorrpb

Ummmm...0. I started with no weight and could barely squat halfway down.

ltworide

Started with goblet squats @ 45 lbs. I have some mobility issues & can't perform a barbell back squat safely but I'm good to go with barbell front squats, zercher squats, goblet squats, Bulgarian split squats, lunges, etc.
Tonight I did some density training & did 5 reps of front squats at 110 lbs., 5 deadlifts at 215 lbs.,5 pull-ups, 5 deficit pike presses feet on a stability ball higher than my hands & 9 burpees.

ghouli

Thank you everyone! Your answers were helpful and I'd never seen that chart before so thanks for posting that. I'll poke around in that 5x5 group and read up on everything!

christch

When I started it was body weight then 5kg dumbbell box squat. Now I can do 37.5kg barbell front squat. It's taken 11 months to get there.

mirrim52

Started with the 45 lb bar. Now at 130 lbs with full depth and solid form. I am 5'0" and 114 lbs.

chrysalis2015

VisofSer wrote: »

You may find this table of squat strength standards as provided by Lon Kilgore, PhD interesting:



This was sourced from ExRx here.

Aw man...and I thought I was doing great moving up from just the bar to now being at 165 In my defense, I do have a bad back and floaters in my knee...but I'm working on getting to over 200 by Christmas

In seriousness - consider getting a trainer/spotter/someone more experienced to help at the beginning while you get your form down. Injuries are VERY easy if you don't do it right. Never sacrifice form for the higher weights.

Even with all my issues, I've found it's one of my favorite things to do. I just had to adjust my stance to suit MY body, again, with the help of a trainer.

Oh, and as you move up consider getting a towel to wrap around the bar so you save your neck. I never use that foam pad at the gym. I don't think they ever wash it

Good luck!

yusaku02

VisofSer wrote: »

You may find this table of squat strength standards as provided by Lon Kilgore, PhD interesting:



This was sourced from ExRx here.

Maybe there should be another column after elite? We could call it demigod.
My little cousin was squatting 415lbs when she was 17 and competing in the 190 weight class. She took 3rd in her state powerlifting meet two years in a row.

klrenn

VisofSer wrote: »

You may find this table of squat strength standards as provided by Lon Kilgore, PhD interesting:



This was sourced from ExRx here.

Is this 1RM? I've never actually tested my 1RM, I'm 125lbs and squatting 120 3x5 now...

deluxmary2000

VisofSer wrote: »

You may find this table of squat strength standards as provided by Lon Kilgore, PhD interesting:



This was sourced from ExRx here.

I hate this stupid chart. lol.
I've been working on my squat for 9 MONTHS and still haven't hit the "novice" level yet

randomsue

jemhh wrote: »

VisofSer wrote: »

You may find this table of squat strength standards as provided by Lon Kilgore, PhD interesting:



This was sourced from ExRx here.

And Bret Contreras's article/chart based on his experience with people he's trained: http://bretcontreras.com/female-strength-levels/

I started with dumbbell squats and moved up from there, OP. Actually, I started with just my bodyweight and then moved to dumbbells and then the bar. We all start in different spots. We all move at different rates. My squat progress has been very slow in comparison to my other lifts. I just finally got my squat up past my bench. I used to find it frustrating but now I don't care. I just keep plugging along.

Thank you for sharing. I am still in my dumbbell squat stage..bad knees. ..and was getting frustrated.

rzales

Yep, body weight. I started out quite unfit. A few months in I moved from squatting with a dumbbell or kettle bell to just the bar. I added my first plate in February. Now I am squatting 5x140. But I am pretty sure my progress is quite slow.
44 yrs old.....

blackcoffeeandcherrypie

I started at 20kg, as recommended by the Stronglifts 5x5 programme, and then I went up in 2.5kg increments.

FitPhillygirl

I started out with the 45lb. bar and am now doing 145lbs 5X5.

FitGirl0123

How about trying some goblet squats first and start working on your form?

sun_fish

I started with bodyweight squats, actually couldn't even do one correctly at first. I eventually worked up to 4 sets of 12, then did goblet squats for quite some time. When I moved on to using a barbell, I progressed to 5 sets of 5 @95 pounds. I then had to stop due to a meniscus tear.

Everyone starts with what is appropriate for them, and progresses from there.